Thursday, May 14, 2020

CrossFit Empire South – CrossFit

Tabata Core!

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Metcon (Time)

“Goat Day”

“Grip Don’t Trip

For Time: (30 min time cap)

100 Alternating Lunges, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Alternating Lunges, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Alternating Lunges, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Alternating Lunges, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Alternating Lunges, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Dumbbell: 50/35

Kettlebell: 53/35

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